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Get Back On Track After Christmas Article Cover Iron Paradise Fitness

5 Tips To Get Back On Track After Christmas

Planning on letting loose this Christmas? Make sure you're ready to get back on track, FAST! 

Whether your Christmas indulgence is a 1 day, 3 day, or week long binge, you'll want to get back on track, right?... Well here's how...

Let's fast forward in our little fitness time machine and assume Christmas is over.

In fact, by the time you read this, Christmas might be a distant memory.

Right now, you desperately want to shed the Christmas pounds. And you feel like you need a detox after drowning in alcohol, chocolate, and turkey for a week.

But how do you free yourself from your Christmas coma and get the wheels back on track?

Read on my friend and find out the answer.

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Ultimate Bodyweight Workout Article Cover Iron Paradise Fitness

Ultimate Bodyweight Workout

The Ultimate Bodyweight Workout You Can Do Today With Zero Equipment.

Can't make it to the gym? No problem. This bodyweight workout has everything you need to build a great body. And there's not a dumbbell or barbell in sight...

Not everyone can make it to the gym. I get it. Whether it's the pressures of family life, work life, or otherwise, sometimes it's just not an option. So a bodyweight workout can be the next best thing.

But it's difficult to know what to do, right?

Well, in this article you're getting a whole host of great exercises you can pull together for a great bodyweight workout. And you can adjust everything to sort your experience and skill level.

So dive right in and start creating your own killer workout.

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How to measure body fat percentage accurately article

How Measure Body Fat Percentage Accurately

If you want to know how to measure body fat percentage accurately then you'll want to read this article.

Read on to discover 6 ways to measure body fat percentage accurately and the pros and cons of each one. 

To shift your body fat you must first know your body fat. Now I don't mean you should get to know your body fat on first name terms.  This isn't some form of new age approach where you give your body fat a name like Sophie and spend time talking to it and politely asking her to leave.

No.  This is about establishing your start point.  Your body fat percentage.  If you know where you are and where you want to get to, the process gets that bit easier.

Fail to get step one right and your fitness journey could be a path of long, protracted turmoil and stagnation.  And we don't want that to happen so let's get you off on the right foot.

In this article we'll be getting to know all about Sophie, sorry, your body fat percentage.  What it is, what's a good amount to aim for, why you need to measure it, and how the hell you measure body fat accurately.

Knowing your body fat percentage isn't 100% critical to a successful fitness programme, but it can be useful. And this is why I personally won't start a client programme without first understanding this piece of information.

So get ready to say your goodbyes to Sophie.  The bitch is gonna be packing her bags and getting ready to leave real soon.

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Intermittent Fasting Blog Pic

Intermittent Fasting - Fact or Fad?

Is Intermittent Fasting what you need to lose more fat and build more muscle, quickly?

Breakfast is the most important meal of the day. At least that what they tell  us. Intermittent Fasting has gained popularity in recent years and is bringing that notion into question. So, is it still the case that your bowl of Sugar Puffs in the morning is the most critical food that will pass your lips all day. Or was The Honey Monster wrong all along? And is Intermittent Fasting the meal timing strategy you need to get those big results?

To answer that question, this article is going to pick through the detail and confusion for you. Because you're going to find out all the information on Intermittent Fasting you'll ever need.  Now, some of you will know about the concept already. But for others it will be an alien concept that requires further explanation.

Without doubt, when I first heard about the idea of Intermittent Fasting (IF for short) I was immediately sceptical.  Going without food for a lengthy period of time and then 'feasting' for a fixed period of time sounded like just another fad diet approach, pedalled by some celebrity.

However, my initial scepticism may have been misplaced.  Because there is evidence to show that it might have some legs.

What you'll discover in this article

This definitive guide to Intermittent Fasting is my way of giving you the answers to those burning questions. Ultimately, I'm aiming to help you decide if Intermittent Fasting is something you want to try for yourself.  Because it might not be for everybody, but it could be the nutrition strategy you've been looking for.

Here's what we'll cover:

  • What the whole Intermittent Fasting concept actually is.
  • What the weight / fat loss benefits associated to Intermittent Fasting are.
  • If there are any additional health health benefits with Intermittent Fasting
  • How to figure out if Intermittent Fasting is right for you.
  • When you should and shouldn't you use Intermittent Fasting

Let's get right into the detail and find out if Tony the Tiger was right.  Is breakfast really "ggggggggrrrrrrrrreat"?

Intermittent Fasting Blog - Frosties Cereal

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#THEDAILYGRIND 013: To Cheat or Not to Cheat?

"Hi.  I'll have 4 meat samosas, the chicken korma with Pilau rice, and a Naan bread.  Oh and could you add in 5 poppadoms.  Oh and could you add in 4 bottles of beer.  Don't worry, it's my cheat day."

Sound familiar?  That single takeaway order just weighed in at a whopping 3,330 calories!!!  That's more calories than I'm currently consuming each day on my bulk!

I get it.  It's Friday night.  You've had a long week at work.  You've been hitting the gym hard all week, your diet has been on point, but you're absolutely out on your feet.  You just can't face cooking another meal.  Tonight you just want to rest.  Someone else can do the hard work for a change.  So you ransack the drawer in the kitchen that's hiding the one takeaway menu you'd secretly hidden for emergencies such as this, and you start dialling.

This is all ok isn't it?  It's all part of the plan.  It's that little (or not so little in this case) treat for all that hard work during the week.  It's a mental break from having to count calories and worry about macros.  You tell yourself it'll be beneficial in the long run.

But is it?

Could this small indulgence be the one thing that's holding you back from achieving your weight and fat loss goals?

Let's find out by starting with the basics first.

The simple truth is that a cheat meal (and definitely a cheat day) can put your progress off the rails and have it careering into oblivion if you're not careful.

But it need not be the case.  You can have your cake and eat it (I never understood that phrase, what's the point of having cake if you can't eat it?...).

In this article, I'm going to guide you through the do's and don'ts of cheat meals and how you can build the concept into your meal plans without worrying about the negative effects to your weight loss and progress.  I'll teach you how a second on the lips need not mean a lifetime on the hips.  All it takes is a few simple tips and a little application.

So why not sit back, put your feet up, grab that tub of Ben & Jerry's Peanut Butter Cup ice cream and a large spoon.  And tuck in while I show you how to make sure you can enjoy that indulgent treat and feel good about it at the same time.

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#THEDAILYGRIND 010: How To Make Good Food Choices

There are no good or bad foods!  There are no miracle foods.  There are only foods that work for YOU!

Ok, that might be a gross over simplification of the subject, but the statement still holds water to a degree.  I get asked on a regular basis whether a particular food is healthy and ok to eat.  Often it might appear as a text message or physically placed under my nose for approval.  My answer is always the same...

One food type or specific meal is, in itself neither bad nor good.  It's more about how that food or meal sits in the overall context of what you ate (or plan to eat) in the day.

It goes back to the fundamental principle of good nutrition.  And that's energy balance.  Calories in vs calories out.

If your goal is to lose weight, then you need to be eating less calories than you burn (calorie deficit).

Flip that around if you want to gain weight for the purposes of increasing muscle mass, ie eat more calories than your burn (calorie surplus).

If you make this mindset shift in how you think about food it can unlock your potential to succeed in your fitness goals.

Think about this for a second.  It's lunchtime.  You're out and about in town, rushing around trying to get all your shopping done and your starving.  You haven't brought any food with you and you haven't got time to sit down for a full meal at a restaurant.  Out of the corner of your eye, you see those golden arches.  You wouldn't normally do it, but you decide to dive in and get in the queue.  You know that McDonald's has some healthy choices these days, so you're going to be good and stick to the 'boring' side of the menu.

As you're standing in line, you glance up to the display boards all brightly lit with their perfect photography of succulent burgers stacked high on seeded buns.  You're now at the front of the queue.

What do you order?...

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#THEDAILYGRIND 006: To Bulk Or Not To Bulk?

Winter's here, beach bodies are a distant memory.  Now's the time to bulk, or is it...

You only have swipe your thumb up through your Instagram feed a couple of times to see your timeline filled with posts about bulking.  Hands up, I'm one of the guilty ones in that group, so I apologise.

We didn't get much of a summer this year (at least in the UK), but there were a few days were you might have gotten the opportunity to whip that top off and tan those abs you'd been sculpting for the last few months, but now the winter nights have drawn in those abs aren't likely to see the light of day for a good while now.

And this is why most people switch to the off season bulk.  Hibernating their bodies away like a bear in the woods.  Exchanging stringer vests and shorts for thick hoodies and jogging bottoms.  If your gym is anything like mine you're probably spending the first part of your workout trying to get some feeling back into your fingers.  These gyms are damn cold and I'll be damned if I'm working out in a vest!

But is this seasonal bulking process right for everyone?

How do you know if it's right for you?

In today's blog, I've put together a quick guide to determine if bulking is right for you.

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#THEDAILYGRIND 005: The Best Shoe For The Gym

Progress is made one step at a time, but you can make the journey shorter with the right shoes.

Those brand new Nike trainers have still got that new shoe smell as you walk into the gym, but are they actually stalling your progress?

You're in the gym dressed head to toe in the latest kit.  Santa was good to you and you've got a brand new pair of high-end trainers to strap on to your feet as you strut into the gym for the first day back after the holidays.  You walk around the gym floor, chest puffed out like McGregor on fight night and you're ready to start lifting.

But are those shiny new boots holding you back from your progress?  Are they in fact the antithesis of what you need to achieve your fitness goals?

Buying the right gym shoe can be quite a confusing process and more so than it probably should be.  The last time I went to by some trainers it felt like there was a pair of shoes for every possible step I might take in life.  Shoes for running, shoes for crossfit, shoes for boxing, shoes for wrestling, shoes for weightlifting, shoes for brushing your teeth, and shoes for wiping your ass.  Well, maybe not the last two, but you get what I mean...

And the complexity doesn't just end there.  It gets worse!!!

Once you've picked a type of shoe, there's a plethora of sub-types to choose from.  How is the average person, particularly a beginner expected to find their way through the minefield.

So in this article, I'm going to give you an insight into what has worked for me.  If it works for me, there's no reason it can't work for you.

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#THEDAILYGRIND 004: What to do When Progress Halts

Everyone wants to progress.  Every week.  Every workout.  But want do you do if it all grinds to a halt?

This blog is something I decided to write after I saw a question posted on Facebook earlier this week.  The question related to a guy that had seen is weight / fat loss take an almighty slow down.  He'd been dieting for a year and his weight hadn't really changed that much.  He was fluctuating about 5 lbs each day.  He was stuck with where to go next.  He's strategy was going to be to cut 800 calories out of his diet.  Quite a drastic change.

This got me thinking.  There's probably a ton of people out there that have similar problems.  Progress has pretty much come to a stand still.  They're lost and don't know which way to turn.  The only logical thing they can think of doing is to keep stripping away calories.

After all it's all about calories in vs calories out, right?

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#THEDAILYGRIND EPISODE 2: 7 Steps to Great Nutrition

You can do all the training in the world, but if your nutrition is lacking, so will your results.

The old phrase "you are what you eat" has some merit.  Generally speaking, if you meticulously work your way through the takeaway menus stuffed in your kitchen draw one by one throughout the week, you're probably not going to be the poster boy (or girl) of the next government healthy eating campaign.

Today's episode of #THEDAILYGRIND is about nutrition and how to make sure that yours is working FOR YOU and not AGAINST YOU.  I'd say that this is hands down the biggest problem that people encounter in trying to achieve their fitness goals.  The first thought when setting up a new programme is the gym.  The motivation is high and that feeling of running, lifting, rowing, pressing, and generally sweating your way through a 60 minute workout gives you an instant sense of satisfaction.  You instantly feel like it's done you some good and that body fat is now just going to melt away.

What I've experienced myself is that this is actually the easy bit.  Getting the foot in the door at the gym is not actually that hard.  Set someone up with a great training programme that is personalised, effective, and fun and it just takes that push of motivation to get the ball rolling.  Where the difficulties come is in changing ingrained habits around food and educating people on how to make good food choices throughout the day.

Fail to get the nutrition side of things right and you're doomed to fail from Day 1.  It's that simple.

But the good news is, it doesn't need to be as hard and complicated as you might think.  If you're about to kick-start a new training programme, this article is for you.  I'm going to walk you through a 7 step process to get your nutrition dialled in and working for you to make those results come quickly.

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